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During those ten days, you will have to take your journey seriously.

You will have to think like an athlete going for the gold or an actor transforming themselves for an upcoming role.

That means you will have to train daily and intensively but for no more than 20 minutes, stay away from foods that increase blood sugar and fuel up with all the necessary vitamins, minerals and amino acids.

That will give your body a good jump start and set your hormones in a metabolic boost that will quickly fight the fat away.

Following your ten day diet, things can relax but by then you will know what works best for your body and what doesn’t .

This will help you not only maintain your results - but continue improving them over time.

As you are going to be training on a daily basis for 10 days or so, limit your workout to 20 minutes to avoid overtraining.

An intense but short daily workout will do just the trick.

Follow a split routine programme (day one: legs and abs, day two: chest and triceps, day three: shoulders and abs, day four: back and biceps, etc) to allow sufficient muscle rest in between workouts.

In order to lose fat, we must cut out sugar as it causes spikes in blood sugar levels. For a flat stomach, ditch bread, flour, gluten grains, rice and potatoes, and eat healthy fats like olive oil and protein instead

6. LIFT HEAVY

Don’t worry, you will not become Arnold.

That would take a couple of hours of daily training and a lot more testosterone than you could possibly wish for.

Lifting heavy weights in a drop set workout is one of the best ways to maximize fat burn in the shortest period of time without getting bulky.

7.GO SUGAR FREE

Our body is fuelled with carbohydrates, fat and proteins which are used as our energy source throughout our day.

Although fat is what we want to shave off, ironically, fatty food itself, does not make you fat.

Our body utilises sugar and carbs with high Glycaemic Index (GI) and high Glycaemic Load (GL) as a first source of energy before it starts to burn fat.

Your flat stomach’s best friend is food that keeps your blood sugar at a steady state and not set you through hunger spikes and binging.

So no breads, flour, gluten grains, rice and potato.

Drinking more than two alcoholic drink stalls the body's metabolism for up to three days

A typical breakfast could be eggs with bacon; salmon or prawns with avocado for lunch and beef or bison with lettuce for dinner.

Plan your dinner so that there is a two-hour fast before bedtime. Add plenty of olive oil and get your fats from the right source.

For your 10 day diet period, limit your fruit intake to avocado; yes it is a fruit.

Following your 10 day diet you may increase your fruit intake variety by adding berries, grapefruit and apricots.

8. NO ALCOHOL

I always said this went without saying but because I was asked this before, I thought I’d mention it again: no alcohol.

Most of the alcohol you drink is converted into your body’s primary source of fuel for energy.

Your body will use that fuel before it uses the fat.

So you will store the fat from the fish and chips you had because your body is getting all its energy from the beer you chucked down instead.

More than two drinks could mean your metabolism is stalled for as long as three days.

If you are on a 10 day fat loss programme, you don’t have three days to waste.

9. TAKE BEFORE AND AFTER PHOTOS

Monitor your progress with photos, measurements and tests.

Before and after photos may sound vain, but it is amazing what emotional satisfaction people get once they see that the hard work paid off.

But apart from the mental boost, the idea is to know that the plan works and quantify its success so you can stay on track way past your 10 day programme.

The BodPod test offered by the Westminster University is a scientifically proven body composition test that tells you very accurately your fat percentage in just a few minutes.

Knowing what that figure is and periodically checking it again will set your mind in the right path and help you stay on course over time.

Taking before and after photos of your progress can give people a mental boost, keeping them on track

10. DRINK WATER

Everyone agrees water is important from fat loss all the way to muscle gain however most of us tend to forget to drink enough.

Trick yourself to drinking enough by getting a good quality water bottle.

That will help you stay on course without having to keep track of all the cups you had during the day.

Stick to still as bottled sparkling carries extra salt.

Water is important for losing fat and gaining muscle, however most of us tend to forget to drink enough

11. TAKE SUPPLEMENTS

Sure, it’s best to get your vitamins and fibre from food but if you want to have an unfair advantage over those sceptic minds who want to stay average, you need to make sure you stay fuelled up.

Protein shakes and creatine are equally important when you train to ensure a progressive fat loss and not muscle loss.

Go for protein shakes with low sugar content.

SPIRUTEIN powder has had good results with all my clients but there are others.

Same goes for omega-3 fats and fibre.

Psyllium Husk fibre is an excellent supplement that will keep you regular and not bloated. Take one teaspoon in the evening with a full glass of water.

Take supplements including fibre, omega-3 and protein shakes with low sugar content for the best results

12. PLAN AHEAD

They say success is the residue of good planning. Record fat loss means you have to get the maximum results in the shortest time.

That means no room for error. If you are going to go on a 10 day diet, it’s best to do that during a period few or no social outings and dinner parties.

Always pre-plan your meals to avoid derails and setbacks. However, this doesn’t mean you can’t leave home without your lunch box.

There are some good choices out there if you happen to be out and about.

Wagamama’s tuna steak salad is a good example but best to ask to substitute the quinoa with avocado and green salad.

Pret A Manger’s crayfish with avocado salad, but with olive oil instead of its packaged dressing, is another good choice.